Certain people will experience symptoms like bloating, gas, diarrhea, and even constipation when they eat particular foods, especially in large amounts. However, that doesn’t mean that people with sensitive digestive systems necessarily need to avoid these foods forever. I generally recommend being careful about how much they have and using some strategic techniques to make those foods easier to digest. This technique applies to raw produce, too—especially when it comes to high-fiber vegetables and fruits. When you’re cooking up your veggies or protein with oil, it’s important to go for healthy, high-quality options like olive oil, sesame oil, or coconut oil. Some of my favorite ways to apply this method include baking apples with spices or whipping up veggie soups and stews. Opting for sprouted grains or nuts can be similarly beneficial. You can even sprout nuts and seeds yourself by soaking them in water overnight—just be sure to always choose organic, high-quality options. In my experience, using these techniques helps micro-activate the foods’ biochemical compositing. This allows it to be more bioavailable and easier to digest. That’s because when these foods are fermented via naturally occurring bacteria, that bacteria predigests the food for us, making it easier for digestion. Some examples of these fermented or probiotic foods include sauerkraut, tofu, kefir, and yogurt. I personally love pickling an array of summer vegetables to enjoy for breakfast, a side dish, or later during winter. Another one of my go-to meals is blended vegetable soup, made with anti-inflammatory herbs and lower in potentially irritating ingredients like pepper or garlic. (Try the digestion-supporting pumpkin soup recipe I created for mbg.) I’m also a big proponent of taking a personalized approach to all things digestive health. Consult with an integrative health specialist or a nutritionist, uncover any food sensitivities and intolerances, then create a personalized nutrition plan for your individual optimal health and digestion.
